Reps for Hypertrophy

Rocco32 · 03-31-2007, 04:17 PM

For the next six weeks I'm going to mostly be training for hypertrophy, usually 4 sets of 8-12 reps (keeping it closer to 12). I haven't trained like this is years, the question is what amount of intensity do I attack this with?

It's going to be moderately high volume for lower frequency (one bodypart a week). So do I hit failure all sets? Keep the weight the same or start off easier and work the weight up for the last set? What'cha all think?

**P-funk** · 03-31-2007, 04:26 PM

i wouldn't hit failure in all sets. I would keep the intensity around the 65-67% mark for sets of 12 and around the 75-77% mark for 8. Basically, work until you feel like you can get 1-2 more reps. Stop the set and save yourself for the next set. The sets should be hard though. Don't waste time doing weight that is uber light for 12 reps. You should be 1-2 reps shy of failing.

Rocco32 · 03-31-2007, 04:31 PM

Thanks Patrick. Does that apply for the last set as well or should I hit failure for the last?

**P-funk** · 03-31-2007, 04:34 PM

Quote:

Originally Posted by Rocco32

Thanks Patrick. Does that apply for the last set as well or should I hit failure for the last?

I don't see a problem working to near failure on the last set....I wouldn't do it all the time. But, I work pretty close to the edge on my sets.

Somtimes I work close to the edge in my second set and then back off the 3rd. For example, I may have a rep zone of 8-10. I squat the first set and I get 10. I add weight and squat the second set and bust my ass to get 8. The third set I know I can't use that weight again, so I will drop the weight and hit 10. Next week, I come back and start my workout either with the weight I used for 8 and try and get 10 with it and work up from there. OR, I will go with the same weight I started wtih the previous week adn then try to get 8 reps on the next 2 sets with the weight on used in set to of the previous week. if that makes sense.

Rocco32 · 03-31-2007, 04:37 PM

Makes perfect sense. Thanks!

AKIRA · 03-31-2007, 04:52 PM

Quote:

Originally Posted by P-funk

I don't see a problem working to near failure on the last set....I wouldn't do it all the time. But, I work pretty close to the edge on my sets.

Somtimes I work close to the edge in my second set and then back off the 3rd. For example, I may have a rep zone of 8-10. I squat the first set and I get 10. I add weight and squat the second set and bust my ass to get 8. The third set I know I can't use that weight again, so I will drop the weight and hit 10. Next week, I come back and start my workout either with the weight I used for 8 and try and get 10 with it and work up from there. OR, I will go with the same weight I started wtih the previous week adn then try to get 8 reps on the next 2 sets with the weight on used in set to of the previous week. if that makes sense.

I used to do that by mistake, thinking that 10 was 'too light,' so I upped the weight and found out it was too much. Id go back down, just as you described.

Just curious....would that be an alright workout plan (10 reps @ 65%, 8 reps @ 70%, then back down to 65%) or is it used strictly for planning?

**P-funk** · 03-31-2007, 05:04 PM

Quote:

Originally Posted by AKIRA

I used to do that by mistake, thinking that 10 was 'too light,' so I upped the weight and found out it was too much. Id go back down, just as you described.

Just curious....would that be an alright workout plan (10 reps @ 65%, 8 reps @ 70%, then back down to 65%) or is it used strictly for planning?

those percentages are way low for those reps!
65% = 14RM
70% = 12RM

AKIRA · 03-31-2007, 05:17 PM

I just pulled them out of the air to ask the question.

03-31-2007, 04:17 PM	#1
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Reps for Hypertrophy For the next six weeks I'm going to mostly be training for hypertrophy, usually 4 sets of 8-12 reps (keeping it closer to 12). I haven't trained like this is years, the question is what amount of intensity do I attack this with? It's going to be moderately high volume for lower frequency (one bodypart a week). So do I hit failure all sets? Keep the weight the same or start off easier and work the weight up for the last set? What'cha all think? I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

03-31-2007, 04:26 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	i wouldn't hit failure in all sets. I would keep the intensity around the 65-67% mark for sets of 12 and around the 75-77% mark for 8. Basically, work until you feel like you can get 1-2 more reps. Stop the set and save yourself for the next set. The sets should be hard though. Don't waste time doing weight that is uber light for 12 reps. You should be 1-2 reps shy of failing. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-31-2007, 04:31 PM	#3
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Thanks Patrick. Does that apply for the last set as well or should I hit failure for the last? I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

03-31-2007, 04:37 PM	#5
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Makes perfect sense. Thanks! I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

03-31-2007, 05:17 PM	#8
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	I just pulled them out of the air to ask the question. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

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